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15-Minute all standing Cardio HIIT To Lose Fat Fast! No Equipment - At Home This 15-minute anti-aging low impact HIIT workout is designed for women over 50 who want a fast, effective session to boost VO₂ max, burn fat, improve metabolic health, and support longevity—in one time-efficient routine.
Workout format:
• 15 HIIT exercises
• 40 seconds ON / 20 seconds REST (no equipment; low-impact options shown)

Why HIIT after 50?
• Increases VO₂ max (a powerful predictor of longevity and cardiovascular health)
• Improves insulin sensitivity and metabolic flexibility for fat loss during and after menopause
• Builds power and endurance without long workouts; supports daily energy and resilience
• Supports brain and heart health; can lower resting heart rate and improve blood pressure over time

How to use this video:
• Do this HIIT session1-2× per week on non-consecutive days
• Pair with strength training 2-3×/week and Zone 2 walking for a complete plan
• Progress by increasing range of motion, pace, or reducing rest as you adapt

Who it’s for:
Beginners to intermediate, women 50+, low-impact, joint-friendly. Work at your pace (aim for an RPE 7–8 on work intervals). If you’re new to exercise or have medical conditions, check with your healthcare professional

0:00 - 15-Minute Anti-Aging HIIT Workout Introduction for Women Over 50
0:55 - Lateral Raises with Side Steps for Heart Health After Menopause
1:39 - Jump Rope Cardio for Coordination & Metabolism Over 50
2:39 - Boxing Combinations for Upper Body Strength After 50
3:39 - Boxing Front & Side for Power & Agility in Women 50+
4:38 - Cross-Body Coordination Exercise for Core Strength Over 50
6:38 - Squat Pull Exercise for Full Body Power After Menopause
7:37 - Standing Kickbacks for Glute Strength & Hip Health Over 50
8:38 - Cross-Body Knee Taps for Core & Balance After 50
9:39 - Arm Pulses for Upper Body Endurance & Posture Over 50
10:38 - Squat to Stand for Functional Movement & Bone Health After 50
11:37 - Running in Place for Cardio Endurance & Metabolism Over 50
13:33 - Low-Impact Jumping Jacks for Heart Health After Menopause
14:39 - Cool Down Stretches for Flexibility & Recovery Over 50
15:55 - Workout Results: Rate Your Energy & Next Workout Steps

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DISCLAIMER:

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
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